I-Serotonin: iyini, yenzelwe ini futhi isayina ukuthi iphansi

-Delile

• Yini i-serotonin ye-
• 1. Izenzo ngokunyakaza kwamathumbu
• 2. Ilawula imizwa
• 3. Ilawula isicanucanu
• 4. Ilawula ukulala
• 5. Ukujiya kwegazi
• 6. Impilo yamathambo
• 7. Umsebenzi wezocansi
• Izimpawu zokuthi i-serotonin iphansi
• Ukudla okwandisa i-serotonin

I-Serotonin iyi-neurotransmitter esebenza ebuchosheni, isungula ukuxhumana phakathi kwamangqamuzana ezinzwa, futhi ingatholakala futhi ohlelweni lokugaya ukudla nakuma-platelet egazi. Le molekyuli ikhiqizwa nge-amino acid ebizwa nge-tryptophan, etholakala ngokudla.

I-Serotonin isebenza ngokulawula imizwa, ukulala, ukudla, ukushaya kwenhliziyo, ukushisa komzimba, ukuzwela nokusebenza kwengqondo, ngakho-ke, uma kukuxinana okuphansi, kungadala imizwa emibi, ubunzima bokulala, ukukhathazeka noma nokudangala.

Enye indlela yokwandisa ukugxila kwe-serotonin egazini ukusebenzisa ukudla okunothe ku-tryptophan, ukuzivocavoca umzimba njalo futhi, ezimweni ezinzima kakhulu, ukuthatha imithi. Bheka amathiphu wokukhulisa i-serotonin.

Yini i-serotonin ye-

I-Serotonin ibaluleke kakhulu emisebenzini eminingana yomzimba, ngakho-ke kubalulekile ukuthi amazinga ayo abe sezingxenyeni ezinempilo. Imisebenzi esemqoka ye-serotonin yile:

1. Izenzo ngokunyakaza kwamathumbu

ISerotonin itholakala ngobuningi esiswini nasemathunjini, isiza ukulawula ukusebenza kwamathumbu nokunyakaza.

2. Ilawula imizwa

I-Serotonin isebenza ebuchosheni elawula ukukhathazeka, ikhulisa injabulo futhi ithuthukise imizwa, ngakho-ke amazinga aphansi ale molekyuli angadala ukukhathazeka futhi aholele ekucindezelekeni.

3. Ilawula isicanucanu

Ukukhiqizwa kweSerotonin kuyanda lapho umzimba udinga ukukhipha izinto ezinobuthi emathunjini, njengesibonelo, ezimweni sohudo. Lokhu kwanda kubuye kuvuselele isifunda sobuchopho esilawula isicanucanu.

4. Ilawula ukulala

ISerotonin iyi-neurotransmitter ebuye ivuselele izifunda ebuchosheni ezilawula ukulala nokuvuka, futhi uma isendaweni ephansi, ingadala ukuphazamiseka kokulala.

5. Ukujiya kwegazi

Ama-platelet egazi akhipha i-serotonin ukusiza ukupholisa amanxeba. I-Serotonin iholela ku-vasoconstriction, ngaleyo ndlela yenza lula ukujiya kwegazi.

6. Impilo yamathambo

ISerotonin ibamba iqhaza empilweni yethambo, futhi ukungalingani kwayo kungaba nomthelela omubi. Izinga eliphakeme kakhulu le-serotonin emathanjeni lingenza amathambo abe buthakathaka, kwandise ubungozi bokuhlushwa yi-osteoporosis.

7. Umsebenzi wezocansi

ISerotonin yinto ehlobene ne-libido ngakho-ke, izinguquko emazingeni ayo zingashintsha isifiso sobulili.

Izimpawu zokuthi i-serotonin iphansi

Ukuhlushwa okuphansi kwe-serotonin emzimbeni kungaholela ekubonakaleni kwezimpawu nezimpawu, njenge:

• Ukuguquguquka ekuseni;
• Ukozela emini;
• Ukuguqulwa kwesifiso sobulili;
• Ukuzimisela ukudla ngaso sonke isikhathi, ikakhulukazi amaswidi;
• Kunzima ekufundeni;
• Ukuphazanyiswa kwememori nokugxila;
• Ukuthukuthela.

Ngaphezu kwalokho, umuntu usengazizwa ekhathele futhi aphelelwe yisineke kalula, okungakhombisa ukuthi umzimba udinga i-serotonin ethe xaxa egazini.

Ukudla okwandisa i-serotonin

Buka le vidiyo elandelayo ekudleni okufanele ukudle ukuze wandise umkhiqizo wakho we-serotonin:

Okunye ukudla okunothe ku-tryptophan, okusebenzela ukwandisa ukukhiqizwa kwe-serotonin emzimbeni, yile:

• Ushokoledi omnyama;
• Iwayini elibomvu;
• Ibhanana;
• Uphayinaphu;
• Utamatisi;
• Inyama enciphile;
• Ubisi kanye nokuphuma kwalo;
• Izinhlamvu eziphelele;
• Chestnut kusuka ePará.

Lokhu kudla kufanele kudliwe nsuku zonke, ngezingxenye ezincane, izikhathi eziningana ngosuku. Isibonelo esihle salokhu ukuthatha i-banana smoothie namantongomane aseBrazil ngesidlo sasekuseni, ukudla ibele lenkukhu elosiwe nesaladi sikatamatisi kwasemini, nokuba nengilazi e-1 yewayini elibomvu ngemuva kwesidlo sakusihlwa. Bona izibonelo eziningi zokudla okusiza ukwandisa i-serotonin.

Ngaphezu kwalokho, izithako zokudla ezine-tryptophan zingasetshenziswa ekwakhiweni.

Ezimweni ezibucayi kakhulu, lapho ukungabi khona kwe-serotonin kunomthelela omkhulu empilweni yomuntu, okudala ukucindezeleka noma ukukhathazeka ngokweqile, ngokwesibonelo, kungadingeka ukuthatha imithi enikezwe udokotela.